By Ed Vanstone

Say cayenne(ara) to fat

Capsaicin, the component of chilli responsible for igniting your tongue, is a superb metabolism-booster. Always choose the korma? No problem. \"You dont need to add industrial quantities in order to see results,\" says registered nutritionist Dr Carina Norris.

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Researchers from Purdue University in the US found adding just half a teaspoon of hot cayenne pepper increases calorie burn after a meal. Moreover, it also decreases cravings for sweet, salty or fatty foods, helping you resist the lure of a post-prandial Magnum.

A six-pack: chop chop

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Do plenty of abs work in an upright position. \"This is a lot more functional: its no good teaching your body to activate your core only when lying down,\" says PT James Atkinson. Try medicine ball woodchops.

Keeping your hips fixed forward, hold a 3-5kg medicine ball with your arms fully extended to one side at head height, then power it diagonally down in a wood chop action. \"Do 30 seconds on one side, 10 seconds rest, and then 30 seconds the other side,\" says Atkinson. Your shoulders should rotate while your hips remain fixed in place.

Eat more of the white stuff

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Learn to love yoghurt, says Norris, and the belly blubber enveloping your abs will soon disappear. Researchers from the University of Tennessee found that adults who ate three servings of fat-free yoghurt a day as part of a reduced-calorie diet lost 22% more weight  and 81% more stomach fat  than those who simply cut calories. The yoghurt-eaters also maintained muscle mass twice as effectively.

Sock it to the left

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A good night\'s kip is crucial for your core. \"Lack of sleep increases your levels of the stress hormone, cortisol, which causes the body to retain fat stores on the stomach,\" says Sean Lerwill, personal trainer at The Third Space. To optimise the quality of your rest, keep your socks on and sleep on your left hand side.

Studies at the Sleep Laboratory in Basel, Switzerland, found chilly feet interfere with the release of melatonin (the sleep-inducing hormone), and sleeping on your right hand side lifts your stomach higher than your oesophagus, which increases your risk of acid reflux.

Get intense

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\"A short hardcore interval workout once or twice per week will spike growth hormone and testosterone levels and give you a real headstart in sculpting a perfect six-pack,\" says Tim Lawson, director of Science in Sport. Try one of these high intensity interval workouts on a bike, rowing machine or treadmill. They hurt because they\'re good for you.

Stop crunching, start sawing

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Professor Stuart McGill, an expert in spine function and injury prevention at the University of Waterloo in Canada, has shown that repeated crunches and sit-ups can cause serious damage to your spinal discs.

\"If you have a healthy spine and want it to stay that way, limit the amount of crunches you do,\" says Christian Finn, founder of thefactsaboutfitness.com. Instead, try the Body Saw. Use small weight plates on a carpet or perform in your socks on a wooden floor if you don\'t have plastic sliders.

Oil up

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A recent Journal of the International Science of Sports Nutrition study found simply taking fish oil supplements for six weeks (800mg per day DHA; 1,600mg per day EPA) significantly increased lean mass and decreased fat mass. Just be sure to buy quality. \"You need to be sure of the product integrity since oxidised oils can do more harm than good,\" says Lawson. \r\n

Follow your meal with a cuppa

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But go green. A study published in the European Journal of Clinical Nutrition found a cup of green tea any time up to two hours after a meal increases fat breakdown by a third.

And have a coffee too...

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Down it half an hour or so before a workout. Caffeine increases athletic endurance, and a study published in the American Journal of Clinical Nutrition found it also boosts your metabolic rate. The result? A better workout and increased post-exercise fat burn.

That\'s how you roll

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One of the best ways to train your rectus abdominis is with rollouts, which can be performed using a barbell, Swiss ball or Power Wheel. \"Rollouts have been shown to work better than crunches, sit-ups and even hanging knee-ups for activating both upper and lower abs,\" says Finn. Learn how to master rollout variations and power up your plank with personal trainer Neil McTeggart\'s guide to carving out a six-pack.\r\n\r\n

The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietician or nutritionist